A Beginners Guide To

Protein Powder:

Protein powder is an incredibly popular nutritional supplement today. Protein is an vital macronutrient that promotes muscle building, tissue repair, and enzyme and hormone synthesis. Another well-known benefit of protein powder is its contribution to muscle toning and weight management.

Protein Powder Types

Whey

This milk protein, which is water-soluble, is a favorite among athletes. Having all the amino acids that can be obtained from food, it is known as a complete protein.

Casein

This protein type is abundant in glutamine, an amino acid that can fast-track muscle recovery following exercise. Coming from dairy, it is not recommended for vegans and especially who deal with milk allergies. And since the body digests casein more slowly, it is best taken at night.

Soy

For non-dairy consumers, soy protein is a perfect substitute. It also comes complete with all essential amino acids.

Pea

A lot of plant-based protein powders have pea protein, which is an excellent option to soy- and dairy-based proteins. Pea protein has rich stores of the amino acid, arginine.

Hemp

Another good alternative for vegans and those who are soy- or lactose-intolerant is hemp.

If you’re thinking of supplementing with protein powder, below are the health advantages it offers:

Weight Management

When you eat protein-rich foods or take protein supplements, your stomach may feel fuller for much longer. Feeling full usually means eating less food and snacking less often, leading to weight reduction or maintenance. It can also control cholesterol levels, blood pressure, and other cardiovascular diseases and medical conditions.

Muscle Growth

One of the key requirements for muscle growth is protein. Many athletes and gym buffs supplement with protein shakes, which can help them build muscle mass faster. Research has long established that protein supplements produce significant gains in muscle size and strength in healthy adults who perform strength training, such as weightlifting.

Post-Exercise Recovery

Aside from contributing to muscle growth, protein is vital to muscle and tissue repair too. This is the reason athletes take protein powder to hasten their recovery from post-exercise muscle soreness. According to studies, protein supplements after exercise reduce muscle damage, and enhance muscle performance and muscle protein production.

More Nutrition

Experts recommend 56 g and 46 g of protein for men and women, respectively, who are at least 19 years old. Individuals who find it tough to adhere to these guidelines – perhaps vegans and vegetarians – will be happy to learn that protein powder is the straightforward solution to the problem. On the other hand, certain groups of people, such as athletes, older adults and those with a chronic illness, may have to consume more protein than the said recommendation.

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